Introduction
The "push up" exercise is a fundamental bodyweight movement that primarily targets the chest, shoulders, and triceps. It strengthens upper body muscles while simultaneously improving core stability. Push-ups are an effective exercise for various fitness objectives, including building functional strength, enhancing endurance, and promoting overall physical fitness due to their versatility in intensity level and variations.
Muscles Worked
- Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii)
- Secondary: Shoulders (Anterior Deltoid), Core (Abdominals, Lower Back)
How to Do It (Step-by-Step)
- Start by assuming a high plank position with hands shoulder-width apart and body forming a straight line from head to heels.
- Lower your body until your chest nearly touches the ground, keeping elbows close to the body and ensuring core is engaged.
- Push back up to the starting position while keeping body rigid and maintaining a neutral spine.
Tip: Keep your head in a neutral position, avoiding lifting it or letting it hang down. This helps ensure proper alignment of the neck and prevents strain.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Using Auto Progression Auto Progression will help you adjust your workouts to improve over time.
Set a Rest Timer Rest Timer during your workout for precise rest periods and better results.
Form Tips
- Maintain a tight body posture: Keep your core engaged, glutes squeezed and back straight throughout the exercise to ensure proper stabilization.
- Position hands shoulder-width apart on the floor: This will help distribute your weight evenly and reduce strain on your shoulders during the push-up.
- Lower your chest almost to the ground before pushing up: Pushing up only halfway can place unnecessary stress on your arms, so make sure you're lowering yourself all the way down and then pressing back up with control.
When to Use It
- Home workouts for building upper body strength
- High-intensity interval training (HIIT) sessions for cardiovascular endurance and muscle toning
- Core strengthening routines to engage abdominal muscles
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Push-ups primarily work the chest, shoulders, and triceps.
A common goal is to aim for 3 sets of 10-12 repetitions.
Keep your body straight, lower yourself until your chest nearly touches the floor, and then push back up.
It is generally safe to do push-ups daily, but give your muscles time to rest and recover.
Yes, there are many variations such as diamond, triangle, decline, or wide grip push-ups to add variety to your workout.
